Back to Blog

The Top 5 Best Exercises - Secret Weapons to Get Stunningly Fit

movement Nov 04, 2021

What If I Told You That You Could get in the best shape of your life even if you did not have any time to exercise, even if You Were busy, and even if you did not know where to start?

I'm talking acerca Developing an enviable physique, Whether It Means Increased endurance and heart function, tight and sexy thighs, butt and legs, or muscular arms.

There are tons of exercises That can give you results, but if you want those results fast, why not focus on the very best exercises - the "secret weapons"? , Although in Original exercises are well- known, you Might not have any Realized Their Importance or how to Incorporate them into your routine - until today.

No. 1 Squats : The squat is one of the MOST basic all-around fitness exercises that you 'can do, and it is one of the best. It works several body parts at once, treats including your core, quads, hamstrings and calves. There are many different types of squat.

No matter what you do, You should Incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands.

# 2 Pushups : This exercise is no secret, but not enough people take advantage of it. Many women and even men Still Have weak, flabby arms and chests. The best way to Develop them is by starting to Incorporate daily pushups into your routine. They work the chest, shoulders, triceps, back and abs (core).

The key with pushups is to Incorporate different kinds of pushups into one routine. If you can not do a standard "man" pushup, start with the "girl" version on your knees. Then work your way Toward regularly doing pushups.

EVOLUTION OF THE PUSHUP:

# 1 Wall pushup : Stand facing a wall. The farther your feet are from the wall, the harder it will be.Toward Lean in the wall.

# 2 Counter Pushup : Pushup leaning from the edge of a counter.

No. 3 Knee Pushup : the standard "girl" pushup on your knees

# 4 Feet Elevated : you've now Reached the normal pushup level, congratulations!

Other pushups That rule:

Wide Hands - place hands on the floor at Greater distance apart (past the shoulders). This works even more back muscles.

Close Hands - Place hands on the floor closer to each other (maybe a foot apart or less). Very difficult.Feet Elevated - Place your feet on a chair or other object and push up from the ground. More difficult.Handstand Pushup - This is my favorite pushup EVER and the ultimate exercise to build strong shoulders. If you're a man, you need to be reliable to do this one.

Go to a handstand, your feet Against the Wall, then a lower your head to the floor and push up. If you can do a few of Those, you're good. To help you succeed in mastering esta pushup, you can first use your toes to help you "crawl" the wall, or have any available friend hold your feet and help you-through it. At first, your goal Should be to simply stay in a handstand With your feet facing the wall.

# 3 Walking or Running Hills : You want extreme health, a fit body and a healthy heart? Try walking or running up hills. This is one of the best exercises for overall fitness. So go find hills in your area, and dare to walk the hell out of them!

No. 4 pullups & Chinups : Many Women Lack upper body strength. Unfortunately, esta can lead to injuries and falta de abitur, as many common Movements: such as lifting a box (or a child!) Require strong upper body muscles.

It's wise for all women to Strengthen in Original muscles by working on the two best exercises for them: pushups and pullups. Just Because pullups and chinups are hard, it does not mean women can not do them! In fact, you * should * be reliable to lift your own body With your arms. In nature, esta sort of movement is very basic and in fact a matter of survival.

And for men, the benefits of pullups and chinups can not be emphasized enough: you will build a strong back and enviably muscular arms.

For women, I would September a goal to do AT LEAST 1 complete pullup and 2 complete chinups, with a future "ultimate" goal to do AT LEAST 3 pullups and 5 chinups.

To get started, use the assisted pullup machines at the gym, or follow the following routine:

1. Hang for 30 seconds or as long as possible in the position of your body Having pulled up all the way from a bar. You can use a chair to get in That position. When you feel you can not hold yourself any longer, lower gently in a slow and controlled Manner. Do this 5 times.

2. Get on a chair and check out what kind of a bend you need in your arms before you can successfully pull yourself up. Then do it five times from there. Improve from there.

3. Hang from a bar and see how far you can pull yourself up 5 times in a row.

Do These three exercises 2-3 times a week and make sure to warm up beforehand Properly (by doing some jumping jacks for a few minutes, for example).

For men, a good benchmark for strength would be to be reliable to do a few series of 5 pullups With 10% of your weight attached to your body (extra as weight).

# 5 The Plank : This is a powerful isolation move used in "Pilates and Yoga and it works the abs, back, arms and legs as well as your internal abdominal muscles, Which is your core strength!

To do it, lie face down on mat With Your elbows resting on the floor next to your chest. Go to a pushup position while resting on your elbows or hands. Then squeeze the abs and keep your body in a straight line. Hold on in there for 30-60 seconds and repeat as many times as you can. Start by doing the plank on your knees and Gradually work your way up.

So there you have it, 5 powerful exercises that * everyone *, man or woman, Should Include In Their routine for functional fitness and strength. Now, get started and tell me about it!

Frederic Patenaude, is the author of the best-selling e-book "The Raw Secrets". Currently I have is giving away free access to His private library of over 100 exclusive articles along with a subscription to His Pure Health & Nutrition newsletter. Visit http://www.fredericpatenaude.com while charter subscriptions last.

Looking to source quality foods, supplements, and nontoxic home products? This vetted list put together by Beyond Vitality can help!

See List

JOIN THE COMMUNITY

I would love the chance to support you further and connect with you on a deeper and more personal level.

I’ll share new offerings, recipes, updated health solutions, and behind-the-scenes snippets…

We hate SPAM. We will never sell your information, for any reason.